How to Intermittent Fasting & Weight Loss?

How to Intermittent Fasting & Weight Loss?

I’ll Show you how to  Intermittent fasting & Weight Loss. It can help you not only to lose weight quickly but to keep your dream weight and live your entire life with a healthier, safer, and slender bodyWeight loss without starving, being healthy, vital, and productive, is what most people hope for from Intermediate Fasting. Many people have heard about this relatively new diet program, and a lot of you ask, how to intermittent fasting and weight loss? In this article I’ll explain to you in an easy way all the question you have on this topic, you do not have to have a doctorate degree to do Intermittent Fasting,

How does Intermittent Fasting work?

Alt= Intermittent Fasting, Fresh start 21Intermittent Fasting extends the time between meals, typically the hours between dinner and the next day’s meal. The most popular and doable option is to skip breakfast and take your first meal at lunch.
Intermittent Fasting is the most popular way to successfully burn fat. Due to the long fasting times between meals and the two meal per day strategy, the insulin level is constantly low for most of the day. Intermittent Fasting is one of the most powerful methods for lowering insulin and decreasing body weight. In contrast to other diets, the principal action of interval fasting is not based on the reduction of calories but aims to induce the body to adapt its metabolism through the long meal breaks.

The theory behind it: If you don’t eat for more than 14 -16 hours, the body switches from burning carbohydrates to burning fat and uses the fats stored in the body.

The fasting phases are easy to manage and alternate with phases of normal nutrition – this rhythm can be very well integrated into everyday life. Intermittent fasting is the most important new trend in nutritional medicine. Studies have shown that interval fasting can also apparently protect against diabetes (type 2) and may even have a supportive effect on cancer therapies.

 

What exactly does intermittent fasting mean?

Intermittent fasting is the alternation of phases of eating, and phases in which you don’t eat, you fast at intervals. There are different forms of intermittent fasting:

It can be fasted by the hour, but also for a whole day. Fasting does not require a special nutritional plan, but of course, it is always better for your body to eat healthy food. With intermittent fasting, you can choose between a lot of different variants. We choose the most practical ones, those which you can easily live with your whole life long.

Alt= Intermittent Fasting, 21 days detoxThe most popular and practical methods are:

16: 8 Intermittent Fasting

•  5: 2 Intermittent Fasting

•  6: 1 Intermittent Fasting

The 16:8 Intermittent Fasting

You don’t eat for 16 hours between the last meal of the previous day and the first meal of the day.

The most popular fasting hours of a 16: 8 method are:

• Fasting from 5 p.m. in the evening to 9 a.m. the next morning. The first meal takes place at 9 a.m., but you shouldn’t eat anything after 5 p.m.

• Fasting from 7 p.m. in the evening to 11 a.m. the next day. You take a late breakfast and early dinner.

• Fasting from 8 p.m. in the evening until noon the next day. No breakfast, the first meal takes place around 12 p.m., now you have eight hours time to eat until 8 p.m.

Don’t eat 16 hours between the last meal of the previous day and the first meal of the day.

For me, the best way to do this is to skip breakfast, start eating at lunchtime, which is between noon and 1 pm. I try not to eat anything after dinner which is normally not later than at 7 PM. My fasting period is 17 hours. In this long fasting time, my body has all the time to digest and regenerate everything without unnecessarily being constantly busy to digest the food all day. Two meals are consumed in those eight hours. Drinking lots of l water, hot or cold, herbal tea without sugar is also great during the fasting hours.6:8

If you don’t like breakfast, like me, and if you don’t mind an early dinner, 16:8 fasting will be easy for you to do. Of course, this 16:8 can be difficult sometimes, especially on weekends, at a party, or on long summer nights. For those special days, you can shift easily to a later hour. What I like the most after those weekends or after Christmas, I take a whole day to fast. On those days I drink only water or herbal tea without sugar.


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The 5: 2 method:

The 5:2 method allows a more or less a “normal” five-day-a-week diet without another time interval or meal times. For this 5:2 method, a two-day fast is required. On these two days, women can eat 300-500 calories per day. Men can eat 600-800 calories per day.

On these two days, women can eat 300- 500 calories per day and men 600- 800 calories a day. At lunch and dinner, you can have a veggie bouillion soup. The best way to do this is to drink a lot of water and tea as well, with no sugar.

You don’t have to put the fasting days directly one after the other, although some people like to do this. I prefer a Monday- Wednesday fasting better, but it is up to you, try it out yourself, there are no right or wrong by this 5:2 method as long as you fast your 2 days in one week.

For me personally, I felt the 5:2 Method difficult to do, every week 2 days of minimal eating is for a person like me too much. I have a sports program every day, I felt weak and exhausted.

The 6:1 method

I think by now you’ll know what comes.

The 6:1 method is: You can eat normally on six days, the seventh day you fast, the best day you can do this is right after the weekend on Mondays, my mom loves to do this, she likes to eat a bit more on weekends. With this 6:1 method, she can loose easily these extra pounds on her fasting Mondays.


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Find out which fasting method is best for you and think about which of the variants is the easiest to integrate into your daily routine before you start interval fasting.

What are the Benefits of Intermittent Fasting?

Due to the long fasten pause, the calorie intake is often lower, so you can lose weight faster. The digestive system has more time to relax, which can be an advantage if there are many complaints in this area. Blood sugar is disrupted less often. If you suffer from blood sugar fluctuations and insulin resistance, this can certainly be a big advantage. The immune system is activated less often and this can lower the inflammatory activity in the body. This is reflected in reduced inflammatory activity and a better cholesterol profile.

Why is short-term fasting is so effective?


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If you don’t eat for 16 hours, only two meals within eight hours, your body can relax because it doesn’t have to digest food. Now it has a lot of time to burn fat and autophagy begins.

The term autophagy comes from Greek and means something like “eat yourself”. It sounds funny even a bit scary, but it’s a common process by all plants, animals, humans, and even yeast.

Parts of the cells are broken down to recycle when creating new cells. The healthy cells are strengthened, the sick or old cells will be disposed of. Autophagy is the body’s own recycling system.

It is therefore not surprising that a reduction in the energy intake, food, such as fasting does, stimulates our cells to autophagy. If we absorb less energy through our diet, our cells use alternative sources of energy. The energy from within, provided by our own cells. Intermittent fasting is the most popular form of fasting. There is no food for hours or days, on the hours or days you don’t fast you can eat normally. In the phases without food, our cells switch to an alternative metabolism. You practice autophagy.

Who invented Autophagy

1963, the Belgian researcher, Christian de Duve,

Christian de Duve was the first who described the phenomenon of autophagy. Unfortunately, the exact functioning remained unknown for a long time. The Japanese researcher Yoshinori Ōhsumi experiments with yeast cells for many years until 1990 he deciphers the underlying mechanism and succeeded in uncovering the genetic basis of autophagy. In 2016, Yoshinori Ohsumi received the Nobel Prize in Medicine for this discovery.

Interval fasting is also healthy regardless of autophagy. The meal breaks trigger numerous mechanisms in the body that benefit the metabolism and the cardiovascular system. Studies have shown that fasting and interval fasting help you to achieve and maintain a healthy weight. In addition, the regular lack of food seems to lower the risk of metabolic diseases such as type 2 diabetes mellitus, cardiovascular diseases, nervous diseases, and cancer.

Fasting is not a new revolution; people have been fasting since the Stone Age. Only after a successful hunt, they had enough to eat; in times of deficiency, the stomach remained empty for hours or even days. By storing energy reserves in various organs and tissues, the human body could survive for a long time without food.

 

YOU ARE NOT ALONE

There are a lot of celebrities who found all the positive benefits of intermittent fasting. They all speak of how easy it fits in their lifestyle, the more energy they have, the younger and brighter their look, and of course the weight loss.

16/8 Method;

Halle Berry

Alt= Intermittent Fasting, Halle BerryThis beautiful everlasting youthful woman is also a fan of Intermittent Fasting. In 2018 she told her fans on Instagram she loves Intermittent fasting; she doesn’t eat anything in the morning and starts her first meal at 2 PM. Berry loves the 16:8 Intermittent Fasting, she just skips her breakfast. Halle Berry says, she simply doesn’t sit down for breakfast. Instead, she does a lot of sport in the morning, Yoga, Boxing and she drink her Bulletproof Coffee, This High-calorie coffee drink replaces breakfast and reduces appetite. She doesn’t eat until 2 PM. Her diet is the Ketogenic Diet, she eats no Carbs and no sugar. She eats a lot of veggies, Avocados, Legumes, Nuts, Protein, Eggs, and healthy Oils like Native Olive and Coconut Oil. She says it helps her stay slim and keeps her diabetes in check

 

Jennifer Aniston

Fasted intermittently, instead of having breakfast she drinks celery juice, does her morning meditation and sport routine Yoga and Boxing after her workout she drinks coffee. She doesn’t eat until noon and then she eats normally for 8 hours. After 8 pm she doesn’t eat anything, she drinks thee and water and her juice in the morning until noon the next day.

Only on Sundays, she allows herself a food cheat day, where she likes to eat whatever she’s up to.

Skips breakfast

Jennifer Aniston, Halle Berry, James Swanwick, Lauryn Evarts, Vanessa Hudgens, Whitney Simmons, Audrey Marcus, Drew Manning, Jame Clear, Joe Rogan, and Neil Patel.

Skips Dinner;

Nicole Kidman, Hugh Jackman, Kourtney Kardashian, Jenna Jameson, and Mindy Kaling.

5:2 Method;

Jennifer Lopez, Benedict Cumberbatch, Jennifer Metcalf, Jimmy Kimmel.

Conclusion

I think intermittent fasting is a great method to lose weight on a healthy basis, you can apply this well in your daily life and sports efforts. Even if you have digestive issues, this method can be a good way to ease your digestion due to the long fast break.
Of course, it should be obvious the dietary sources and meals you consume are healthy and that you shouldn’t eat unhealthy junk foods alone, but that should come as no surprise.

Love the Life you Live in

Alt#Monique Richie  Monique Richie

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